A - Allow and Accept what is happening - this means that no matter how difficult and uncomfortable the feelings are, you give them permission and space to be there rather than judge or shame the feelings (and yourself) as wrong, bad, stupid, or ridiculous. You can certainly acknowledge to yourself that it is not your preference to have these difficult and uncomfortable feelings and, at the same time, not fight the reality that the feelings are there. Imagine relaxing and softening the edges around these feelings and allow them space to move through you without the obstruction of inner tension and resistance tightening around these feelings.

I - Investigate what is going on and get to know your inner experience - this means to mindfully pay attention to your inner experience, including your body sensations, thoughts and beliefs, reflecting upon what is going on without getting lost in intellectual analysis or grim and scary stories about your inner turmoil. It is a nonjudgmental, curious look at what is happening, feeling compassion and care towards yourself as you explore your inner world.

N - Not Personal - this means seeing what is going on not as your own, unique personal drama (or deficiency) but, rather, as a universally shared human experience that happens for many human beings when we feel highly vulnerable, threatened, and feel as though we are losing control. It means learning to perceive the anxiety and fear as waves of experience that pass through you in an impersonal way rather than creating a story about yourself as having personal weakness or something to feel ashamed or embarrassed over.
 

Consider how you might use this RAIN process - either the process as a whole or parts of the process - to create a more conscious and effective way of responding to the fear and anxiety rather than reacting to it in a way that fuels it further.